Navigating Emotions: Tools for Healthy Expression
Navigating the emotional journey of adolescence can be like trying to sail turbulent seas without a compass. For adolescent girls, this period is not just marked by physical changes, but also by a whirlwind of emotions. They face the daunting task of learning to understand, express, and manage their emotions—something that us adults often struggle with, too.
Drawing from the empowering lessons of The ZGiRLS Curriculum™, this guide is designed to provide parents with practical strategies and insights to support their daughters’ mental well-being.
By arming your daughter with the right tools for healthy expression, you can help her navigate these emotional waters with resilience and self-assuredness.
The emotional spectrum
All feelings are welcome! It’s important for your daughter to be able to identify her feelings so your she can understand, express, and share them.
Introducing her to the ZGiRLS Feelings Wheel can help her identify specific emotions on her own.
For example, she might realize that underneath a statement like, “I’m so embarrassed,” are deeper feelings of experiencing shame, exclusion, and guilt.
Tools for healthy expression
Sometimes, it can feel impossible to sit down and analyze emotions.
Help your daughter work through what she might not yet understand by exposing her to healthy outlets:
Journaling: Writing can be a powerful tool for processing emotions and gaining clarity. It's like decluttering your brain on paper. Assure her that this journal is for her eyes only… no peeking parents allowed!
Singing: Belting out her favorite song might just be the trick to bringing her stress levels down.
Creative outlets: Whether it's crafting, playing music, writing, or acting, engaging in creative activities can provide both an emotional outlet and a sense of accomplishment.
Physical activity: Exercise isn't just good for the body; it's also beneficial for emotional health. Activities like dancing, yoga, walking outside, running, or organized sports can help reduce stress.
Mindfulness and meditation: Mindfulness practices have been shown to help teens manage their feelings better. Simple breathing exercises or guided meditations can be a good start.
Helping your daughter express her emotions isn't about fixing everything for her. It's about showing her that she has the tools and support to handle whatever comes her way.
The power of empathy
Empathy goes a long way in helping your daughter navigate her emotions. By trying to understand where she’s coming from, you’re proving that she's not alone in her feelings or being dismissed.
Before trying to help her pivot from a negative statement, validate what she is experiencing. This is also important for you to understand “storm and stress,” or, what is typical adolescent behavior versus what could require more attention.
For example:
DAUGHTER: I’m so embarrassed.
PARENT DO: I hear you, I’m sorry that happened.
PARENT DON’T: I went through the same thing when I was your age and it wasn’t a big deal.
Once you’ve acknowledged and validated her emotions, you can move forward with encouraging different perspectives that might ease her mind.
But what if you’re triggered by your daughter’s emotions?
Don’t forget that these tools are for everyone, including you!
The CDC writes:
It’s common for parents to find themselves getting upset and reacting negatively to something their teen says or does.
When this happens, remember to pause. Take a deep breath or take a break before talking with your teen.
By offering your daughter tools for healthy emotional expression, you can help her build the emotional resilience she needs to face life's challenges.
Remember, the goal isn't to shield her from negative emotions but rather to empower her to manage feelings in a healthy, constructive way.
You’re her cheerleader, sounding board, and sometimes, just a shoulder to lean on.
You’re doing great. ZGiRLS is here for your family.
ZGiRLS equips middle school girls with the mental health tools and resources to build lifelong confidence, resilience, and unwavering self-worth. Learn more about how we help tweens and teens realize their fullest potential.